Is the economy making you fat?

Fannie Mae and Freddie Mac have a co-conspirator in the war on your well-being: Duncan Hines. During stressful times, overeating is practically our national therapy. In fact, nearly 50 percent of people say they soothe frayed nerves with unhealthy meals, according to a survey by the American Psychological Association in Washington, D.C. Ultimately, calorie overload—and the weight that results—only adds to our feelings of helplessness.The solution: Take control of your diet. “You don’t have power over the financial markets, but you have complete autonomy when it comes to your eating,” says Heather Bauer, R.D., of New York City. Curbing your binges will also give you a sense of confidence—which may carry over to how you handle your finances. We found four women in dire need of diet makeovers and helped them learn to manage financial stress without Mallomar meltdowns. Read on for their winning strategies.

The stress gobbler

Emily Stern, 28, editor in New York CityPounds gained since the market tanked: 15Carb-heavy suppers calmed Stern while her company downsized but costher a jeans size. And although she kept her job, she inherited the workof her laid-off colleagues. “After a long day, I’ll watch TV whilenoshing on cheese and have a big spaghetti dinner.”

Plan for pasta. Stern craves carbs at night because they liftserotonin levels—which makes her feel relaxed, Bauer says. Ratherthan ditch carbs altogether, Stern should seek balance, Bauer suggests,by choosing protein-and-produce-based breakfasts and lunches and savinghealthy carbs such as brown rice or whole-wheat bread for dinner. “It’seasier to resist temptation in the morning, and you’ll want the comfortat night,” Bauer says. Plus, including lean protein such as dairy, fish,beans or tofu at every meal will fill her up, so she’ll eat smallerportions of starch.

Limit your triggers. Finding a relaxing, unplugged postdinneractivity such as reading, journaling or taking a walk may help Stern saygood-bye to her late-night snack habit, which is tied to televisionwatching, says Jennifer Louden, a personal coach on Bainbridge Island,Washington. Stern can also fill her fridge with portion-controlledversions of her favorite snacks. A Laughing Cow Mini Babybel Light (50calories, 3 grams fat) will satisfy her hankering for cheese withoutcompletely blowing her calorie budget.

Redefine cheap eats. Donner equates healthful foodwith high-end salads and smoothies, and nothing else, says JackieNewgent, R.D., of New York City. “Don’t shy away from inexpensive cannedand frozen produce and protein. It’s packed at its peak and can last upto a year,” she says. Try canned beans, peas, salmon and tomatoes, andstock up during sales. Create your meals around these nutritious foods,rather than indiscriminately buying whatever is marked down.

Stash snacks. “It’s best to have smaller, morefrequent meals throughout the day, rather than one big meal at night,”Newgent says. Using this strategy can help Donner avoid starving allday, which sets her up to overdo it come dinnertime. Donner should eat ahealthful breakfast such as oatmeal and then pack a few protein-richmini-meals such as whole-wheat crackers with hummus or a homemade trailmix containing dried fruit and nuts and munch every three hours to staysated and energized.

The burned-out binger

Natasha Fenster, 33, realestate agent in Stamford, Connecticut Pounds gained since the markettanked: 45 This overworked mom juggles two jobs whileraising her sons, ages 3 years and 10 months. “I’m so exhausted anddepressed that I eat and eat and eat,” Fenster says. “I was stunned torealize I’ve regained all the weight I lost after my two pregnancies.”

Make breakfast in a flash. Fenster eats a bagel with peanut butteror Nutella nearly every morning. “They’re cheap and convenient,” shesays. But they’re also weighing her down: A bagel with 2 tbsp Nutellaadds up to 540 calories! Newgent suggests starting the day with a150-calorie English muffin and a scrambled egg instead: “Once a week,while the kids sleep, Fenster can cook a skillet of eggs, put them intothe muffins and freeze them.” She can nuke one low-cal combo each A.M.for a punch of filling (cheap!) protein.

Break the stress cycle. The more worried Fenster feels, the morecarelessly she eats. When she panics about her finances, she shouldwrite down her specific fears and research solutions, Louden says. (Findanswers to common money woes here.) Once she gathers information,life will feel more manageable. Fenster can also stop buying treats andinstead set out bowls of fresh fruit so she has lean bites on hand whenshe needs a nosh.

The social glutton

Rebecca Collins, 28, student in Newtown, PennsylvaniaPounds gained since the market tanked: 5 Collins headedeast from Los Angeles to begin a career in green consulting, but herswitch was ill-timed. “No one is hiring,” she says. She lives at herparents’ home to cut costs and spends much of her downtime overeating.”I can’t resist my mom’s home cooking,” she says. After long days of jobhunting, Collins goes out to dinner and drinks with pals to lift herspirits, which hurts her wallet and her waist.

Put on your chef’s hat. “One pitfall of moving home is we regress tochildhood behavior, which for Rebecca means letting her mom do thecooking,” says Willow Jarosh, R.D., of New York City. Collins shouldshop with Mom to take ownership of her own eating and cookcalorie-conscious fare for the family, such as veggie and bean burritosor chicken stir-fry.

Host a healthy happy hour. “We tend to drink more when we’restressed because it relaxes us. But it loosens inhibitions andstimulates appetite,” Louden says. Support is crucial, so Collins shouldthrow a healthy potluck or work out with pals and, when she goes out,pick lighter fare such as sushi and sip seltzer. Her bank account andher body will benefit.